Strength/Skill
Back Squat 5-5-5 (Add 5lbs to last working weight)

Then

Shoulder Press 5-5-5 (Add 2lbs - 2.5lbs to last working weight) 

WOD

A: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press

15 ABMAT Sit Ups

B: 3 Rounds For Time:

Run 400m (Row 500m if it rains)

10 Push Press (use your working weight from strength)

15 Sit Up Get Ups 45#/25#

Paleo Challenge 2014 We will be having our first Paleo challenge of 2014. Challenge starts next Monday 01/13. This one will be a little more serious. It will run for 47 days, 01/13 - 02/28. 
For this challenge you will have the choice of competing in 1 of 2 groups. One group will be measured on how many inches they lose and performance improvements on certain workouts TBD. The second group will just be measured on performance improvements of the benchmark WODS.  The entry fee will be $10. 1st place for each group wins their respective pots. 2nd place for each group will get a t-shirt. 
If you would like to participate let me know so I can put you down on the list and get your measurements. For the first group, Males will get measured around the waist and chest. Females will be measured around the waist and hips. 
Winner for the first group will be based on total percentages of inches lost and performance improvements (if performance gets worse, percentage can be in negative). Winner for the second group will be based on percentage of performance improvement. You must get measured before the end of the week.
I have some documents available that explain why grains, legumes and dairy can be problematic. They also have a list of good foods to eat for protein, carbs and fats. Please come to me with any questions on what and how you should eat based on your goals.


Strength/Skill
Push Press
5-5-5-3-3-3

WOD
A: Every 1 min for 10 minutes do: 
5 Thrusters
5 ABMAT Situps

B: Every 1 min for 15 minutes do: 
5 Squat Clean Thrusters 115#/75# 

WOD

Deadlift 5-5-5-3-3-3
Adding weight to each set arriving at your best 3 rep max.

Then

Single Leg Romanian Deadlift 25 each side (use kettlebell or dumbell just short of fail)

Then

50 Sit Up Get Ups

Upcoming Events - We've been invited to do a fundraiser WOD/event with CrossFit Fire Force in Elmhurst to help raise money for the 19 the fireman that died in AZ back in June. The fee will be $20 to do the workout at CrossFit Fire Force. 100% of the money collected will go to these firemen's families. The even will take place Saturday August 31st. We will close on that day. More info to follow.

 

Referrals - for every person you refer you get $25 off your next month's membership dues. Your referral must sign up for a monthly membership. 10 session passes don't count.

RSVP - Remember to do it.

WOD

Back Squat 5-5-5-3-3-3 (Adding weight to each set working towards the best effort triple for the day) 

Then

Ring Rows 50 reps (do not fail)

Then

Sit up/Get up 50 reps (Do not Fail) Load with a bumper plate.

Memorial Workout Event for Granite Mountain Hotshots, August 31st, 2013  

Paleo Challenge Day 14

We're half way through the 30 days hope some of you are sticking to it or close to it. I'm sure this weekend's BBQ's were a little difficult. Get back at it this week.

Upcoming Event - Saturday July 27th we will be getting together with CrossFit Enclave and CrossFit Roselle for a WOD and BBQ at CrossFit Enclave in East Dundee. We will be closed that day. There will be heats for the workout starting at 9:30am. I'm hoping a lot of you can make it to represent CrossFit 1013. It should be a good time to meet other CrossFitters and coaches and get a chance to workout in another environment.

WOD
Back Squat 3-3-3-1-1-1

Then

50 Ring Rows (Do not fail)

Then

50 Sit Up Get / Get Ups with a bumper plate. Do not fail.

Here's a cool little video Mardy quickly put together.